Faculty Syllabus

YOGA II

Instructor: Helen Dee McCandless

Email-  hmccandl@austincc.edu

Phone - 512 775 8866

COURSE DESCRIPTION:   The goal for the semester is finding and using best combination of comfort and effort for one's practice each time one practices.   One is not expected to match the look or posture of others in the class, who could be more or less capable or experienced than oneself.  Two very important aspects of practice are comfortable breathing and avoidance of pain. Both pain and awkward breathing are indicators of going beyond one's limit. Poses are introduced with the mildest versions first.  This is for each class and throughout the semester.  Advancing in stages toward more intense versions and more intense poses, means one knows about the milder versions and/or poses to return to at any time.  When working with familiar poses one is encouraged to look for new sensations and awarenesses in order to reap more benefit from the pose.  When it is a safe, comfortable and recurring practice, one is likely to gain greater flexibility, strength and stability in the body while also improving one's mental and emotional wellbeing.

First -

BOTH 'for credit' and 'continuing ed.' students are required to fill out and sign the online KINESIOLOGY  INFORMATION FORM  -

please highlight the address below and then under options click 'open link'.

https://docs.google.com/forms/d/e/1FAIpQLSe3MuchxG3xrVg4w8V3TM6rwskkVvK3tUq5zd4R9uLiFPQLGw/viewform

The KINESIOLOGY INFORMATION FORM is also linked in BLACKBOARD - Yoga II, KINE 2123-001, syn # 97567.  Please note continuing ed. students use the same Blackboard site with the for credit course designation of syn #97567.

GRADING

90% Participation = 38 to 40 credit hours

10% Final Project or the equivalent = 3 credit hours

Participation includes attending face to face classes. Missing 2 classes will not lower grade.  The third absence will lower grade to a high B of 89, equal to 37 credit hours.  Each absence after this lowers grade another 3 points out of a hundred = 2 credit hours.

The Final Project, described in Blackboard, is one way to complete the other 10%. This involves developing a personal yoga sequence that addresses a need or interest for the participant.  This might concern developing generally healthier physical attributes, like flexibility, strength and stability or it may be of interest to explore a certain challenging pose, and the sequence may address mental or emotional elements that are useful.  If one is not inclined to do this project the student may substitute it with private practices with the teacher, or come to the RVS group classes on T/Th at 9 am, or working with selfies of yoga poses.  Please ask the instructor for advice if you choose one of these alternate options.  There are also 4 optional Blackboard Homework Assignments that can raise one's grade as well as other options described below grading, under 'making up absences'.

3 OR MORE ABSENCES LOWER GRADE - however these absences can be made up in various ways as mentioned just above in the Final Project and also shown below under the heading 'Making Up Absences'

Again, 2 absences lowers one grade to a 90.  The 3rd absence is a B+, the 4th to a B-. 5th to a C+, 6th to a C-, 7th to a D+ and 8th to a D-.

FOR CREDIT STUDENTS:

A = 100 - 90

B = 89 -80

C = 79 -70

D = 69 - 60

F = 59 or lower

FOR CONTINUING ED STUDENTS:

A passing grade is given to the student who has taken at least half [6 classes] of the classes offered in the 12 week semester.

MAKING UP an ABSENCE = 2 credit hours: 

Because this class meets only once a week, making up an absence requires more effort than would be true for a course meeting classes twice a week.

1] ATTEND 2 RVS yoga classes with instructor on T/th  from9 - 10:20 in the gym 

2] EMAIL 6 PHOTOS OF YOU IN 6 POSES. Make sure you are well lit + the background contrasts both you and your clothing.  Usually the first set of 6 are the 6 main poses of the Sun Salute - Mountain, Upward Arms, Standing Forward Bend, Downward facing dog, Plank, Upward facing dog. 

If any of the Sun Salute poses are inappropriate, please ask for advice for better suited poses. Injured or Ill? If you are indisposed at the start of the semester let the instructor know immediately.  There are definitely alternatives besides coming to campus and besides a having a typical yoga workout, especially at home.   For example: Go to Blackboard and look under the heading Diverse Yoga Sequences.  In there find and open the Restorative video.   See if these or some of these poses seem like a practice you can partake in safely.   There is also a Blackboard assignment using this video that can make up one Friday absence when the homework is completed achieving 90 or above.

3] ATTEND a 45 minute private [or semi-private] zoomed class.   This means setting up an appointment with instructor.

4] COMPLETE  TWO Blackboard Assignments - These can be retaken until you make 1 full credit with 90 or above.  Occasionally students earn more than 100% on one assignment because they have spent extra effort describing their reactions and thoughts.

5] COLOR in 'the Yoga Anatomy Coloring Book' by Kelly Solloway, to COMPLETE 3 colorings of the 12 possible poses chosen by the instructor.  Go to Blackboard for details concerning which pages, in what order and how the coloring is to be done.  The author's coloring suggestions are only part of the total coloring to be done for each pose.

You will need to acquire this book, by Kelly Solloway ISBN: 978 - 1 - 64021 - 021 - 9

Materials for Practice 

In-person class requirements:

1]  STICKY MAT -  something to keep the feet from sliding, providing more stability than bare feet on bare floor. When at home substitutes are dense rugs.

2]  COMFORTABLE CLOTHING - That allows one to move in any and all directions, preferable stretchy fabric.  Do not wear heavy fabric like jeans.  Make sure that pants do not cover the feet both for safety and to help the instructor tell what how the feet are being used.

3] BARE FEET  -  unless you have socks with a sticky surface on the bottom, though even these are not as desireable for the best practice possible.  

4] OPTIONAL - WATER BOTTLE

The room provides block straps and blankets.

Have these props at home for personal practice:

2 YOGA BLOCKS - with the same 3 different dimensions are used under hands or feet or buttocks, to essentially 'raise or lower' the floor surface to accommodate various appendages.  When at home block substitutes are thick books, plastic tubs with lids fitted on, stools, step units....

3] AT LEAST ONE COTTON OR WOOL BLANKET, NOT FLEECE OR POLAR FLEECE. When at home, towels can work and pillows are not as good, but can help.   Blankets allow for varying the thickness required for padding different regions depending upon emphasis and what needs to be more comfortable [head, knees, elbows, hips]. This varies a lot from pose to pose and sometimes from day to day.

4] YOGA BELT AT LEAST 6 FT. And 1/2 inch or a little wider are never stretchy and made of cotton, webbed belt material, or nylon and 
D or O rings as fasteners.   These are used to provide stability and extensions of limbs for example when cannot reach ones toes.

WITHDRAWAL - deadline is NOVEMBER 21, 2024 by 5 pm.

No student, professor, or dean can withdraw a 12 week student beyond this deadline.  Please understand that the instructor may opt to withdraw, or the school may automatically withdraw a student for not attending or showing interest as early as the first two weeks of the semester.  if you cannot feasibly attend at the start be sure to email instructor for reasons why and how you intend to make up lost classes.

The simplest and best action to 'show interest' is to fill out the KINE Health Information Form right away.  The link for this will be available a few days before the start of the semester.   It will be both here at the top of the syllabus and also in Blackboard.  

MORE ABOUT YOGA

Internal functions: It is best to practice yoga on an empty stomach, waiting 2 hours after a light meal or 4 hours after a heavy meal. Also, limit amount of liquids ingested prior to the class as well. Empty bladder and bowels to help diminish internal abdominal pressure on the organs during the asana practice Women may need to modify their approach during menstrual periods and if pregnant, should consult a physician before proceeding with yoga. After class, whenever possible, please wait 15 minutes before having large amounts of liquid and wait 30 minutes after practice before eating.

Mindset and attitude: From the very beginning, cultivate kind self tolerance, if need be, patiently accept your current physical, mental and emotional state, in the moment, as you are. With compassionate self-determination and positive thoughts about your actions, you will improve and progress in a more smooth, stable and steady manner. Focus on getting the most out of the journey and you will precede in more comfort .

Please 'exercise' caution! Whenever possible be aware of your capacity and notice any strong desires that might cause you to over-extend the limits of your abilities. Learn to distinguish between stretching and straining. 

Some indications of going beyond your limit are: Difficulty or awkward breathing, excessive or shooting pains, hesitancy and doubts are signs of overstepping your bounds. Going too far is easily and often caused by some habitual placement or unconscious actions or some misunderstanding of the pose, what it 'should look like' or what it 'should do'.

Breathing is an essential part of yoga and we will use it in many ways. It as a focusing tool, for gathering information about the state of our bodies, areas of stress etc. It can also be a powerful for increasing our ability to move through the asanas, for making internal connections and exploring the meditative aspects of yoga. And of course breathing awareness is the key to calmness, serenity and relaxation.  Stay aware of the flow of your breath.  Does it feel forced, ragged, or jumpy? Does it feel natural and soothing? Inhaling naturally expands areas of the torso while exhaling deflates areas.  Notice what areas move and when, during inhale and exhale is it the same areas? The same order?  There is no right way to breath but there are many elements to improve this number one aspect of being alive.  Yoga calls breath the 'first food'.  Holding one’s breath is usually a sign of straining and desensitizes many places in the body that all need to be felt.

Alternating exertion with relaxation, breathing in and breathing out, doing one side and then the other, or forward and backward motions are important concepts to embrace, as these opposites help us to achieve a sense of physical symmetry and mental balance.

 For more information about modified participation, 

please go to end of the syllabus called "Instructor Addenda".

CLASSIC YOGA POSES

BIO-MECHANICAL MOVEMENTS TO DEVELOP MORE AWARENESS OF ONE'S ANATOMY

DISCUSSIONS OF YOGIC THEORIES AND ETHICS

MEDITATION EXERCISES

CHANTS

RELAXATION

HIGHLY RECOMMENDED READING!

Well worth reading!  All very useful to yoga practice.

THE YOGA ANATOMY COLORING BOOK by Kelly Solloway ISBN: 978 - 1 - 64021 - 021 - 9

.............an excellent book for all levels yoga practice! Adequately coloring 2 pages equals ONE UNIT

LIGHT ON YOGA by B. K. S. Iyengar

…..….…much, much information, for those who are making yoga  a life-study

YOGA A GEM FOR WOMEN by Geeta Iyengar

……. again, for those who are going to practice for years to come

YOGA, THE SPIRIT AND PRACTICE OF MOVING INTO STILLNESS by E. Schiffmann

………..…guide to poses & meditation

YOGA BASICS by Mara Carrico

……..…guide to poses & meditation

THE HEART OF YOGA by TKV Desikachar

………how to develop a personal practice

YOGA THERAPY by Gary Kraftsow

…….  flow-style yoga and help understanding why and how to modify poses

THE ANATOMY COLORING BOOK by Kapit/Elson

………for beginners visualizing the body and how it works, similar but different from the yoga anatomy book listed at the top.

THE BREATHING BOOK by Donna Farhi

……….explains and explores breathing mechanics

AUTOBIOGRAPHY OF A YOGI by P. Yogananda

..............Grows up in India, travels the globe, and starts one of the first ashrams in the U.S

A FEW WEB SITES TO GET STARTED

yogateacher.com; yogasite.com; yoga.com; yogawiz.com;

bksiyengar.com [useful ‘glossary’ and ‘asanas’]  

yogajournal.com

Student Learning Outcomes: Students will be able identify & perform basic asanas.   Students will be encouraged to understand the basics of sequencing in order to create a personally useful yoga routine that can also earn points/UNITS in lieu of a Final.

Departmental Objectives:

1. To learn the forms, fundamentals, skills and benefits of yoga.

2. To learn how to correctly execute required skills and techniques as well as to safely use props in your home 'studio'.

3. To understand how Kinesiology relates to a healthy individual lifestyle.

WHEN THERE IS A NEED FOR MODIFIED PARTICIPATION:

DUE TO INJURY, PAIN, ILLNESS, and some LIFE CHANGES:

any combination of the following activities are acceptable

1] Modified pose or earlier stage of pose

2] Substitute pose[s]

3 ]Observe: make outline + take notes to present/email to instructor at end of that class

4] Breathing and relaxation in classic restorative poses

5] Seated meditation

ALSO!

If your health is troubling you let the instructor know early, before class is possible.

Concerning pain and the body's unease during class:

It is important to communicate when you are experiencing discomfort or difficulty executing an action. Please do not wait until the end of class. Waiting could make your practice unsafe. Please take responsibility for yourself!

WOMEN need to know that during menstruation, yoga 'says'

it is wise to avoid full inversions + rigorous activities.

It is your choice, but it is recommended that you participate more mildly at this time of the month.